Close-Grip Dumbbell Press
How to do the Close-Grip Dumbbell Press with correct form, the muscles it works, and where it fits a training plan you actually stick to.
Triceps
Chest, Shoulders
Dumbbell
How to do the Close-Grip Dumbbell Press
- 1
Place a dumbbell standing up on a flat bench.
- 2
Ensuring that the dumbbell stays securely placed at the top of the bench, lie perpendicular to the bench with only your shoulders lying on the surface. Hips should be below the bench and your legs bent with your feet firmly on the floor.
- 3
Grasp the dumbbell with both hands and hold it straight over your chest at arm's length. Both palms should be pressing against the underside of the sides of the dumbbell. This will be your starting position.
- 4
Initiate the movement by lowering the dumbbell to your chest.
- 5
Return to the starting position by extending the elbows.
Log it, see it on your body.
Every Close-Grip Dumbbell Press set you log feeds Ascend's anatomy heatmap, so your triceps volume is visible at a glance, and counts toward your bodyweight-strength tier.
Where the Close-Grip Dumbbell Press fits
The Close-Grip Dumbbell Press shows up in training built around a specific goal. See how it fits:
More triceps exercises
Close-Grip Dumbbell Press: common questions
What muscles does the Close-Grip Dumbbell Press work?
The Close-Grip Dumbbell Press primarily works the Triceps. It also recruits the Chest and Shoulders as supporting muscles.
Is the Close-Grip Dumbbell Press suitable for beginners?
Yes. The Close-Grip Dumbbell Press is a beginner-level exercise, so it's a solid choice if you're new to training. Start light and focus on the movement pattern before adding load.
What equipment do I need for the Close-Grip Dumbbell Press?
To do the Close-Grip Dumbbell Press you'll need a dumbbell.
Is the Close-Grip Dumbbell Press a compound or isolation exercise?
The Close-Grip Dumbbell Press is a compound exercise, it moves multiple joints and works several muscle groups at once, which makes it efficient for building overall strength.
How do I do the Close-Grip Dumbbell Press with correct form?
Place a dumbbell standing up on a flat bench. Follow the full step-by-step above for the complete movement.
Log your Close-Grip Dumbbell Press sets, free.
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